You can tell it's summer - not just by the arrival of the longest day of the year, but also by the beautiful sound of a tennis ball hitting a racket.

Before you hit the courts, though, you should take some tuneup time to prevent injury, especially to the shoulder.

In a sport that relies so heavily on the use of the shoulder, it is very common for tennis players to develop occasional shoulder pain or a more chronic problem such as shoulder rotator cuff tendinitis. That is exactly what happened to professional tennis star Maria Sharapova and many others over the past few seasons.

For many, tennis is a seasonal sport. For example, in high school it is played in the fall for girls and spring for boys. In the offseason, a shoulder can lose much of its essential strength. This loss will result in a deconditioned shoulder at the start of the season, making it more susceptible to injury.

Practicing with a deconditioned shoulder commonly results in sprain, strain and pain. Pain and weakness will significantly interfere with the ability to perform at a high level.

To prevent shoulder problems, you should participate in an exercise program specifically designed for tennis. A well-balanced shoulder strengthening program includes rotator cuff and scapular (shoulder blade) muscle exercises, re-education, biomechanics, and a stretching program before and after hitting.

Strengthening exercises

To avoid shoulder pain, it is necessary to maintain shoulder strength. (Stretching exercises are also important and will be discussed next week.) Strengthening exercises need to concentrate on three groups of muscles: power muscles (the large muscles of the shoulder), shoulder blade stabilizer muscles and the all-important rotator cuff muscles (the muscles that move the shoulder and control the cocking and follow-through phases of the tennis stroke, while keeping the joint in proper position).

Strengthening the power muscles of the shoulder is fairly easy: Latissimus pull-downs, pectoralis bench presses and bicep curls will cover all bases. While these exercises are important in maintaining strength and power of the dominant shoulder, they are not as important as the exercises for the shoulder stabilizers and rotator cuff muscles.

Perform the following exercises slowly and smoothly. For those using weights, use a comfortable weight, for 15-20 repetitions; advance the weight once 25 reps becomes easy.

â²âLatissimus pull-downs (kneeling or sitting): Tie resistance tubing overhead and pull down toward the floor. Begin with the elbows bent and advance to elbows straight.

â²âBench press: Lying on your back with knees bent, hold a dumbbell in each hand (5, 10, 15 or 20 pounds, depending on the individual). Press both arms up to a straight elbow.

â²âBiceps curls: Sitting or standing, hold a dumbbell in one hand. Bend your elbow up. Use your other hand to support your arm under the elbow. Repeat with the other arm.

MODEL: Catherine Weaver

GARY E. MATTINGLY, P.T., Ph.D., contributed to this column. He is a professor at the University of Scranton physical therapy department and a shoulder rehab specialist at Mackarey & Mackarey Physical Therapy.

PAUL J. MACKAREY, P.T., D.H.Sc., O.C.S., is a doctor in health sciences specializing in orthopedic and sports physical therapy. He is in private practice and is an associate professor of clinical medicine at Commonwealth Medical College. His column appears every Monday. Email: drpmackarey@msn.com.

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